Preconception care refers to the care a woman receives before planning a pregnancy. A crucial aspect of this phase is maintaining an optimal weight. Achieving a healthy weight prior to pregnancy is especially
important for women who are overweight or obese.
“Preconception is a critical window to improve both maternal and infant health outcomes,” says Dr Latha Sashi, Chief Nutritionist & Head, Department of Clinical Nutrition & Dietetics, Fernandez Hospital.
According to current evidence, women with a BMI greater than 28 are encouraged to seek counselling for weight management before conception. Even modest weight loss can make a meaningful difference.
“Losing just 5–10% of total body weight before pregnancy can significantly reduce complications associated with obesity, including risks during pregnancy and delivery,” explains Dr Sashi.
Why Timing Matters
It is important that weight loss occurs before pregnancy not during it. “Interventions during pregnancy have shown limited effectiveness. By the time early pregnancy begins, it is often too late to influence key health parameters,” notes Dr Sashi.
This makes the preconception phase the most effective time to focus on sustainable weight management.
Focus on Sustainable Changes, Not Quick Fixes
Weight loss interventions should prioritise long-term behavioural changes rather than restrictive or crash diets. “Crash diets do not work. Women need to eat appropriately while losing weight, focusing on nutrients that support conception and prepare the body for a healthy pregnancy,” says Dr Sashi.
Doctor-Recommended Strategies
1. Balanced Nutrition
“Healthy diet and weight management are among the top priorities in preconception care,” emphasises Dr Sashi.
Include whole grains, high-quality protein, essential fats, and antioxidant-rich seasonal fruits and vegetables
Limit saturated fats to less than 10% of total calorie intake
Avoid trans fats, processed foods, and refined foods
Practise portion control at every meal
2. Regular Exercise
“Consistent physical activity plays a key role in achieving and maintaining a healthy weight,” says Dr Sashi.
Aim for 60–90 minutes of moderate-intensity exercise daily
Include a mix of cardio and resistance training
3. Behavioural Modification
“Sustainable weight loss is driven by behavioural change, not short-term dieting,” Dr Sashi explains.
Behavioural therapy can support long-term habit formation
Group support and nutritional counselling are particularly effective in maintaining lifestyle changes
Other Important Health Habits
“Preconception care is not just about weight, it’s about overall health,” notes Dr Sashi.
Quit smoking
Avoid alcohol
Ensure adequate intake of folic acid
After Conception
Once pregnancy begins, the focus should shift away from weight loss. “Weight loss is not recommended during pregnancy. Instead, the emphasis should be on a balanced diet and appropriate physical activity,” advises Dr Sashi.
Safe weight loss before pregnancy is about making steady, realistic lifestyle changes rather than pursuing rapid results.
“This is the time to build a strong nutritional and metabolic foundation for a healthy pregnancy,” concludes Dr Sashi.
Making the most of the preconception period can significantly improve both maternal and infant outcomes, setting the stage for a healthier future.
